Potassium plays an essential role in muscle and nerve function, as well as helping to regulate your heartbeat and blood pressure. Unfortunately, potassium deficiency can be quite common in the US diet, mainly due to the increased consumption of processed foods which often have little or no potassium content. Make sure you’re adding these 9 healthy and potassium-rich foods to your diet today!
1) Sweet Potatoes
Sweet potatoes are a great healthy food that will help you maintain strong muscles, especially if you work out. They’re a good source of carbs with only 160 calories per medium potato. This is a great addition to any meal, or as an afternoon snack.
They are also a great source of Vitamin A, with over 400% of daily value in one medium potato. Along with Vitamin A, they provide more than 15% of daily value for dietary fiber and vitamin B6. These vitamins work together with potassium (almost 1/3 of daily value) to help you maintain strong muscles while keeping you feeling full longer.
2) White Beans
White beans are a great source of protein, fiber, folate, manganese, and many other nutrients. These legumes are also packed with potassium. A single cup of cooked white beans can contain as much as 1,000 mg of potassium! These beans are also low in calories and sodium so they can be a great food for weight loss or fitness training.
All white beans are rich in potassium, but navy beans contain a particularly high amount with 1,045 mg of potassium per cup. As well as fiber, folate, manganese, protein and magnesium. They’re also very low in sodium – they contain only 37mg per cup – which makes them a great food choice if you’re trying to watch your blood pressure or manage heart disease risk.
Salmon is a great source of protein and omega 3 fatty acids. These two nutrients provide numerous health benefits, including lowering blood pressure, reducing the risk of heart disease, alleviating depression, promoting weight loss, and boosting brain function. On top of all these benefits salmon has the ability to reduce inflammation in the body which makes it an excellent food for those looking for a way to increase their fitness levels. The best part about this fish is that it is available year round so there’s no need to worry about when you’re going to be able to enjoy its nutritional benefits.
Broccoli is a nutrient-dense vegetable, which means it provides more nutrients than calories. It’s one of the most nutritious vegetables you can eat, loaded with vitamin C, calcium, folate and fiber. Broccoli is also rich in a wide variety of antioxidants that help prevent disease. The fiber in broccoli helps lower cholesterol levels while reducing risk of heart disease. Broccoli is a good source of low calorie food that can be eaten raw or cooked in many dishes. It has been shown to reduce the risk of colon cancer as well as stomach cancer. The high content of vitamin K found in broccoli helps regulate blood clotting so it’s an excellent choice for people who take medication that may increase clotting time such as aspirin or ibuprofen
Avocados are one of the healthiest fruits out there, but did you know they’re also high in potassium? These tasty little fruits can be a great addition to your diet if you’re looking for more ways to get more of this important mineral. Avocados are considered a superfood because they contain so many benefits, including healthy fats like omega-3s, which can help improve brain function and lower inflammation.
6) Acorn squash
If you’re looking for ways to increase your intake of potassium, one excellent way is to incorporate more acorn squash into your diet. This versatile fall favorite is delicious in a variety of dishes and packed with nutrients. What’s more, it’s easy to include in any meal plan. One cup of acorn squash provides more than 500mg of potassium, which is about 20% of the daily recommended intake. It also contains fiber, folate, vitamin C, beta-carotene, magnesium, and iron.
Mushrooms are a great source of potassium. They’re also low in calories, high in vitamins and minerals, and they’re meatless. We love mushrooms because they lend a rich flavor to any dish while being gluten free. Potatoes are another great source of potassium, but we don’t recommend them as much because they’re high in sugar (even if you leave the skin on). Last but not least is spinach, which is packed with even more nutrients than mushrooms.
8) Brussels sprouts
Brussels sprouts are an excellent source of dietary fiber, vitamin K, folic acid, vitamin C, and more. They also offer a few unique compounds that aren’t found in many other vegetables: glucosinolates (which are broken down into isothiocyanates), indole-3-carbinol, sulforaphane. All of these substances have been shown to protect us from cancer. Brussels sprouts also contain nitrate which can help prevent clogged arteries by dilating the blood vessels in our bodies.